ake care with your warm-weather workouts THESE DAYS everyone is exe reising. almost The benefits of regular aerobic exercise for people of all ages are now well-documented, But it’s important to exercise safely and to be aware of the weather and the effects that it could have on you. Older people are especially vulnerable to the ef- fects of heat and humidity, and should take precautions when ex- ercising outside in summer. It's a fact: If you work out hard, you'll sweat. Sweating shows that your body is regulating its own temperature by getting rid of excess body heat. Generally, sweating is good for you. However, working out in hot weather creates a lot of body heat, and this can impair your perfor- mance. Although the body has the abil- ity to control its own temperature, you need to take extra precautions against heat stress, which increases dramatically as the thermometer rises. On a normal day we fose, and must replace, up to 2.5 quarts of water. With heavy exercise on a hot day, that amount can increase to three quarts per hour, Sinee heavy perspiration causes a major loss of water, some salt and other important minerals, ex- ercisers need plenty of fluids to keep their) muscles working smoothly, to prevent fatigue and to keep their body temperatures from rising too high. You can’t rely on thirst to tell you how much water you need. By the time you're thirsty, you al- ready may have lost enough fluids to affect your performance and possibly you're health. Drinking [2 (12 02.) glasses of water 10-15 minutes before work- ing out, and 4-8 ounces at 15- minute intervals throughout is recommended. There are some warning signs that will tell you if you're suf- fering from too much heat. Sweat contains salt and when you lose too much salt, heat cramps result. When your body’s temperature regulating mechanisms can’t keep up with heat loss, heat exhaustion occurs. If this happens to you, take plenty of fluids immediately and test. When you start drinking and eating again after your workout, you will) naturally replace the minerals and nutrients you lost, so salt tablets are not generally recommended. The most severe form of heat stress is heat stroke. This occurs when your temperature regulating mechanism breaks down, Your skin becomes flushed, hot and dry, sweating actually stops and your temperature can rise up to 106°F. Heat stress is serious. Ht can lead to permanent brain damage. Get emergency help immediately. To safely exercise in hot, humid weather, be sure to drink plenty of appropriate fluids, wear light- colored, loose fitting clothes of porous material, avoid the severe sun hours around noon, allow yourself Ume to get used to the teniperature and don't be a hero. Siow down if you feel any symp- toms of heat stress. And get in shape. At any age, fit people are better able to adjust to hot weather temperatures than the unfit thus keeping their body temperature down and their ability to exercise up. Did you know BC's Children’s Hospital is the only acute-care hospital i in the province... y to children? devoted entire HL Beacon Hill Lodge sits peacefully on atl, SKK. Children's Hospital Putting smiles back where they belong. fi block North of SeaBus Wednesday, July 10 1991 - North Shore News - 35 INTERMEDIATE & ED EXTENDED CARE 1675 - 27th Sereer, West Vancouver British Columbia, Clanuda V7V 4kK9 (604) 925-1247 °f NORTH SHORE NEIGHBOURHOOD HOUSE — Seniors’ Programs — © Crafts ® Special Events * Chair Exercises © Hot Lunch © Mini Trips © Tai Chi f ¢ Cultural Trips — * Keep well e Bus Trips ® Walking Club ¢ Home Visiting ° Restaurant Trips 225 East 2nd Street, NV. 987-8138 | DENTURE CLINIC Eliska Khashan-Horka, R.D. i FREE CONSULTATION M 20% SENIORS DISCOUNT (until August 7) EVENING & WEEKEND APPOINTMENTS © repairs while you wait © soft liners © relines © all dental plans accepted © new dentures * non-allergenic denture material Suite 5-221 West Esplanade 980-9268 (weekends & evenings) 924-1068 The Weather has been lousy | We're overstocked! Choose from Resin, Metal Wood & Aluminum SAVE 25-50% from °199-1,495 5 piece sets Umbrellas Chaise lounges $ 29° - 299 569° - 399 Capilano River’s sunny west side. Nestled ; $ 29° . 499 among tall cedars, Beacon Hill offers every $ 19° - 499 $ 4% . 149 Tables convenience in intermediate and extended care living. Our friendly staff provides 24 hour nursing care and supervision, plenty of activities and a residents’ bus for easy transportation. 525 CLYDE AVE., WEST VANCOUVER 926-6856 CAST ALUMINUM NEVER RUST 5 pieces $439 (Pick-uP PRICE) e Over 100 umbrellas in stock, 20 different styles of chairs, 10 different tables.